Nutrient Comparison: Red Kidney Beans VS Crackers, standard snack-type, with whole wheat per 14 oz
Compare the macro and micronutrient content in 14 oz of Red Kidney Beans versus 14 oz of Crackers, standard snack-type, with whole wheat to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Red Kidney Beans vs Crackers, standard snack-type, with whole wheat:
- 14 ounces of Red Kidney Beans have 1.9 times more Vitamin B1, 1.6 times more Vitamin B5, 2.2 times more Vitamin B6, 6.8 times more Vitamin B9 and more Vitamin C than Crackers, standard snack-type, with whole wheat.
- While 14 oz of Crackers, standard snack-type, with whole wheat contain 2.1 times more Vitamin B3, 13.8 times more Vitamin E and 2.5 times more Vitamin K than Raw Red Kidney Beans.
- Both Red Kidney Beans and Crackers, standard snack-type, with whole wheat provide similar amounts of Vitamin B2 per 14 ounces.
- 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
- 14 ounces of Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin C
- Both Raw Red Kidney Beans as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Red Kidney Beans vs Crackers, standard snack-type, with whole wheat:
- 14 ounces of Red Kidney Beans have 3.5 times more Copper, 1.8 times more Iron, 2.9 times more Magnesium, 1.2 times more Manganese, 6.5 times more Potassium and 2.5 times more Zinc than Crackers, standard snack-type, with whole wheat.
- While 14 oz of Crackers, standard snack-type, with whole wheat contain 2 times more Calcium, 2.7 times more Selenium and 62.3 times more Sodium than Raw Red Kidney Beans.
- Both Red Kidney Beans and Crackers, standard snack-type, with whole wheat contain similar levels of Phosphorus per 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Red Kidney Beans have 3.1 times more Fiber and 3.1 times more Protein than Crackers, standard snack-type, with whole wheat.
- While 14 oz of Crackers, standard snack-type, with whole wheat contain 1.4 times more Energy, 16.8 times more Fat, 28.2 times more Saturated Fat, 2.5 times more Omega 3, 30.9 times more Omega 6 and 5 times more Sugars than Raw Red Kidney Beans.
- Both Red Kidney Beans and Crackers, standard snack-type, with whole wheat offer comparable quantities of Carbohydrate per 14 ounces.
- 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6